CALCULATOR

Strength Standards Calculator

Compare your squat, bench, deadlift or press against bodyweight multiples, with your next milestone in kilograms.

Strength standard

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Your level–

Multiple of bodyweight–

Novice–

Intermediate–

Advanced–

Next milestone–

Standards vary by source, body proportions and training history. Someone with long femurs will squat relatively less and deadlift relatively more, and neither says anything about effort.

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What strength standards mean

Strength standards express a lift as a multiple of bodyweight, which allows comparison across body sizes. They are training benchmarks rather than official classifications, and different sources use different thresholds.

They are useful for two things: sanity-checking whether your training is producing results, and setting a next target. They are not useful as a judgement of anyone, because body proportions substantially affect what any individual can lift.

Leverages matter more than people assume. Someone with long femurs and a short torso is at a mechanical disadvantage in the squat and an advantage in the deadlift, entirely independent of effort or training quality.

Frequently asked questions

What is a good squat for my bodyweight?

Common benchmarks for men are bodyweight for novice, 1.5x intermediate and 2x advanced. For women, roughly 0.6x, 1x and 1.5x.

How long to reach intermediate?

Typically one to two years of consistent progressive training, with wide individual variation.

Why is my deadlift much stronger than my squat?

Usually leverages. Limb and torso proportions favour different lifts, and the ratio between them varies considerably between people.

Should I train to hit standards?

They are a useful checkpoint. Progressive overload and consistency produce the result; chasing a number can encourage poor technique.

Sources

Rippetoe M, Kilgore L. Practical Programming for Strength Training, strength standards discussion.
Santos Junior ERT et al. Classification and Determination Table for Strength Levels. Journal of Strength and Conditioning Research, 2021.
National Institutes of Health, Office of Dietary Supplements. Nutrient fact sheets. ods.od.nih.gov
NHS. Nutrition and health guidance. nhs.uk
US Departments of Agriculture and Health and Human Services. Dietary Guidelines for Americans, 2025-2030. dietaryguidelines.gov

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General information, not medical advice. Consult a qualified professional before changing your diet, especially with a medical condition.